IronPulse Strength & Conditioning
Journal: strength for busy people
How we program strength for members who can only train three times a week.
Journal · 6 min read
How to get strong on three sessions a week
Most of our members have jobs, kids and commutes. Three hours a week is a lot to ask, so we make every one of them count.
1. Lift heavy, but not to failure
We keep two to three reps in reserve on most sets. You recover faster and you can come back on Wednesday.
2. Fewer exercises, more practice
A squat, a hinge, a press and a pull. Practise them every week for a year and you will be stronger than most people you know.
3. Conditioning that helps
- Short intervals on the rower or bike
- Loaded carries
- Sled pushes on Saturdays
Read the **full twelve-week template** on our [members area](/members) or ask your coach for a printed copy.
Setup is half the lift.